YOUR SHOPPING LIST FOR YOUR NEW KITCHEN (AFTER CLEAN UP) KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 2 W W W. B E Y O N DY O U R S C A L E . C O M Make A Great Grocery List In Minutes! Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan. We’re here to help, with a grocery list to get you set up and fully stocked for life in your new kitchen, whether it’s your trip after cleaning up or a new home in a new town. Use these tips and in just a few minutes, you'll have a blueprint for a cart full of gro- ceries that won't bust your budget or diet. Break your list into four main areas of your kitchen: spice cabinet and condiments, pantry, refrigerator, and freezer. Once at the grocery store mark the items by aisle and you’re ready to shop. Follow these tips for filling that list with the healthiest foods from each aisle. MY SHOPPING LIST Index Grocery Aisles 3 Essential Food List 7 Trader Joe’s 11 KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 3 W W W. B E Y O N DY O U R S C A L E . C O M Grocery Aisles Grocery store departments and aisles are organized to make it easier for shoppers to find what they need. While some chains have some unique aspects or categories, most grocery stores have similar layouts, so what are the different sections of a gro- cery store? Almost all grocery stores start with the Produce department and then line the walls with Meat, Seafood, Deli & Bakery. Then the center of the store encompasses the Grocery department, along with Beer & Wine, and Health & Beauty. The Front End is where the cashiers and baggers finalize the shopping experience. Some small grocery stores are specialty stores that may sell primarily organic and healthy food. Some may have full-service meat departments with butchers. All grocery stores, though, have certain things in common. Following is a list of what we think is most common and what to watch out for in these aisles: 1. Produce • Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries • Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks Look for a large variety of colorful fruits and vegetables. They have the most nutri- ents. Buy fruits and vegetables that are in season and locally grown. They taste better and cost less. Precut fruits and vegetables save you prep time. 2. Meat and Seafood Skinless chicken or turkey breasts • Ground turkey or chicken • Salmon, halibut, trout, mackerel, or your favorite seafood • Reduced-sodium lunchmeat (turkey, roast beef) If you buy red meat, choose the leanest cuts -- ones with very little marbling. KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 4 W W W. B E Y O N DY O U R S C A L E . C O M Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Get creative with the condiments and you’ll get flavor without the fat. 3. Pasta and Rice • Brown rice • Whole wheat or whole-grain pasta Again, favor whole grains whenever possible. 4. Oils, Sauces, Salad Dressings, and Condiments • Tomato sauce • Mustard • Barbecue sauce • Red-wine vinegar • Salsa • Extra virgin olive oil, canola oil, nonfat cooking spray • Jarred capers and olives • Hot pepper sauce Many sauces and condiments are surprisingly high in sodium and sugar. Look for sug- ar-free varieties. Keep track of sodium levels, especially if you're cutting back on salt. Replace mayonnaise and other high-fat condiments with options like salsa and hot sauce, or choose light mayonnaise made with olive oil. 5. Cereals and Breakfast Foods • Whole-grain or multigrain cereals • Steel-cut or instant oatmeal • Whole-grain cereal bars Buy cereals and cereal bars that are high in fiber and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal. KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 5 W W W. B E Y O N DY O U R S C A L E . C O M 6. Soups and Canned Goods • Diced or whole peeled tomatoes • Tuna or salmon packed in water • Low-sodium soups and broths • Black, kidney, soy, or garbanzo beans; lentils, split peas • Diced green chilies Check the label to see how much sodium is in canned vegetables and soups. Look for lower-sodium varieties. When buying canned fruits, choose brands that are packed in juice rather than syrup. 7. Frozen Foods • Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce) • Frozen fruit: strawberries, raspberries, blueberries (without added sugar) • Frozen shrimp • Pre-portioned, low-fat ice cream or frozen yogurt • Whole-grain waffles • Whole-grain vegetable pizza Buy frozen vegetables to throw into soups, casseroles, and stews. Plain frozen yogurt blended with frozen fruit makes a quick, healthy smoothie. 8. Dairy, Cheese, and Eggs • Full or low-fat milk (organic or grass fed) or almond milk • Whole or reduced-fat yogurt (organic or grass fed) • Reduced or low-fat cottage cheese (look for low sodium) • Low-fat cheese or string cheese snacks • Eggs or egg substitutes (cage-free or organic) • Firm tofu • Butter or spread (a variety that doesn't contain hydrogenated oils) If you like whole-fat cheeses and butter, you don’t have to deprive yourself. Just use smaller portions. Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste. Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or whole fruit jam. KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 6 W W W. B E Y O N DY O U R S C A L E . C O M 9. Snacks and Crackers • Whole-grain crackers • Dried fruit: apricots, figs, prunes, raisins, cranberries • Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalt- ed) • Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds • Peanut butter, almond, or soy butter • Hummus • Dark chocolate pieces (containing more than 70% cocoa) 10. Bakery and Bread • Whole wheat bread, pita pockets, and English muffins • Whole-grain flour tortillas Look for the words "whole wheat" or "whole wheat flour" as the first ingredient on the label. Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice. 11. Beverages • Unsweetened green and flavored teas • Calcium-fortified orange juice • Water (Regular, Flavored or Sparkling) Choose water without artificial sweeteners. Watch out for 0 calorie drinks. If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade." An easy at-home recipe is to add fruit juice to sparkling water. KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 7 W W W. B E Y O N DY O U R S C A L E . C O M Pantry Rice Dried pasta and noodles Beans (dried or canned) Lentils Canned tomatoes Canned tuna Canned coconut milk Canned soup Chicken broth Bread Peanut butter Whole oats Whole Grains Cereal Snacks (nuts, dried fruit, crackers, pretzels) Cooking oil (olive, canola, coconut, sesame oil) Vinegar (white, balsamic, apple cider, wine ) Soy sauce or tamari Honey Maple syrup All-purpose or wheat flour Sugar Coffee and tea Grocery Aisle Pasta & Rice Pasta & Rice Soups & Canned Goods Soups & Canned Goods Soups & Canned Goods Soups & Canned Goods Soups & Canned Goods Soups & Canned Goods Soups & Canned Goods Bakery & Bread Bakery & Bread Cereal & Breakfast Foods Cereal & Breakfast Foods Cereal & Breakfast Foods Snacks & Crackers Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Bakery & Bread Cereal & Breakfast Foods Baking Baking Coffee and tea KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 8 W W W. B E Y O N DY O U R S C A L E . C O M Refrigerator Milk Cream Eggs Butter Yogurt Cheese Juice Fresh fruit Fresh vegetables Tofu Tortillas Grocery Aisle Dairy, Cheese & Eggs Dairy, Cheese & Eggs Dairy, Cheese & Eggs Dairy, Cheese & Eggs Dairy, Cheese & Eggs Dairy, Cheese & Eggs Beverages Produce Produce Produce or Refrigerated Section Bread/Bakery or Refrigerated Section KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 9 W W W. B E Y O N DY O U R S C A L E . C O M Freezer Frozen vegetables Frozen fruit Meat and poultry Ice cream Grocery Aisle Frozen Section Frozen Section Frozen Section Frozen Section FROZEN FOODS: CONVENIENT & NUTRITIOUS KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 10 W W W. B E Y O N DY O U R S C A L E . C O M Spices & Condiments Salt Black pepper Basic spices Garlic Powder Chili Powder Paprika Cumin Cinnamin Nutmeg Ketchup Mayonnaise Mustard Barbecue sauce Hot sauce Jam or Preserves Grocery Aisle Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Oils, Sauces, Dressings & Condiments Bakery & Breads KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 11 W W W. B E Y O N DY O U R S C A L E . C O M Trader Joe’s If you live near a TJ’s then you must check it out, unless of course you already know that they are simply the BEST!. We have several in the area where I live and I usually can hit one of them while I’m on the road training clients. I love to just breeze in and grab whatever I need. You can’t beat TJ’s when it comes to eating healthy. It’s convenient while you save money on many staple goods. So, if you are already a seasoned TJ shopper, some items I will mention below might inspire you and if you’re new to TJ’s, I hope to give you something to start with to get you started. Feel free to share your personal favorites in the comments or on our FB page “The PJ Wellness Show”. Here is my TJ List: Fresh Produce Vegetables Sweet Potatoes Avocados Ready to eat bags of Power Greens, Cruciferous Slaw, Lettuce, Arugula, Spinach Healthy 8 Chopped Veggie Mix, a blend of 8 vegetables chopped—nothing else. Broccoli (steam in the bag) Green Beans (steam in the bag) Fruits Apples (organic) Pears (organic) Peaches (organic) Bananas The nice thing is that fruits are bitesize and not the size of a melon. Most fruits are available in pre-packaged bags as well. Snacks/Dried Fruits TJ’s Organic Chia Seeds Bars TJ’s Organic Mango Fruit Bars Branded Bars: KIND bars, Quest Bars, RX bars, Larabars, Perfect bars Individual packed Almond bags Individual packed Cashew bags Walnuts (in bags) Dried Apricots Figs Dietary Supplements Organic Pea Protein Powder (unsweetened or vanilla) Hemp Protein Chia Seeds Physilium Husk Organic Spirulina Organic Stevia (powder/liquid) KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 12 W W W. B E Y O N DY O U R S C A L E . C O M Trader Joe’s Gluten Free, Vegan or Kosher—TJ offers a great selection of products that support your diet. Vegan is free of all animal productsand/or by-products, all gluten-free prod- ucts contain less than 20ppm of gluten, and look for the Kosher symbols when you shop. Cereal/Oats/Breakfast Cereals Organic Coconut Granola Ancient Grains & Nuts Granola Joe’s O’s High Fiber Cereal TJ’s Bran Flakes TJ’s Muesli (great for overnight oats or mixed in yogurt) Oats Ancient Grain & Super Seed Oatmeal Steel Cut Irish Oats Rolled Oats Gluten-Free TJ’s Unsweetend Instant Oatmeal (for when you’re on the run, but keep healthy) TJ’s Multigrain Triple Berry Instant Hot Cereal Breakfast (when you’re really busy) Cinnamon or PB Puffins Single Servings Strawberry or Raspberry Oatmeal ABC Bars Everything But The Bagel Seasining Blend Snacks/Dried Fruits TJ’s Organic Chia Seeds Bars TJ’s Organic Mango Fruit Bars Branded Bars: KIND bars, Quest Bars, RX bars, Larabars, Perfect bars Individual packed Almond bags Individual packed Cashew bags Walnuts (in bags) Dried Apricots Figs Dietary Supplements Organic Pea Protein Powder (unsweetened or vanilla) Hemp Protein Chia Seeds Physilium Husk Organic Spirulina Organic Stevia (powder/liquid) Vitamin B Complex Calcium Magnesium Zinc Turmeric KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 13 W W W. B E Y O N DY O U R S C A L E . C O M Trader Joe’s Gluten Free, Vegan or Kosher—TJ offers a great selection of products that support your diet. Vegan is free of all animal productsand/or by-products, all gluten-free prod- ucts contain less than 20ppm of gluten, and look for the Kosher symbols when you shop. Frozen Freezer Aisle Gold Cauliflower Gnocchi Cauliflower Pizza Crust Cauliflower Rice Chocolate Lava Cakes Chile Lime Burgers Green Beans Broccoli Brown Rice Spinach and Artichoke Dip Key Lime Pie Meatless Meatballs Philly Cheesesteak Bao Buns Breakfast (when you’re really busy) Organic Acai Bowl Steel Cut Oatmeal Shakshuka Starter Potato Pancakes Meatless Breakfast Patties Mixed Mushroom & Spinach Quiche Snacks/Dried Fruits TJ’s Organic Chia Seeds Bars TJ’s Organic Mango Fruit Bars Branded Bars: KIND bars, Quest Bars, RX bars, Larabars, Perfect bars Individual packed Almond bags Individual packed Cashew bags Walnuts (in bags) Dried Apricots Figs Dietary Supplements Organic Pea Protein Powder (unsweetened or vanilla) Hemp Protein Chia Seeds Physilium Husk Organic Spirulina Organic Stevia (powder/liquid) Vitamin B Complex Calcium Magnesium Zinc Turmeric KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 14 W W W. B E Y O N DY O U R S C A L E . C O M Trader Joe’s TJ has great quality diary, meats and seafood. I could go on with this list, but you have to check it out for yourself. Also lots of sustainable fish and grass fed, organic options to chose from. Go online and read their “Fearless Flyer”. It’s not only an entertaining read, but also a good source of news on the latest store deals. Dairy/Cheese/Eggs/ Refrigerated Kefir (plain, low-fat) Non-Dairy Maple Oat Beverage Yogurt (whole milk, grass fed) Greek Yogurt Coconut Greek Yogurt Cottage Cheese (plain) Almond Milk Goat Milk Cheddar Smoked Gouda Organic Free Range Omega 3 Eggs Liquid Egg Whites Creamy Cauliflower Jalapeno Dip Green Goddess Dip Everything But The Bagel Dip Everything But The Bagel Smoked Salmon Jicama Wraps (great in a tortilla) Queso Fundido (it’s vegetarian!) Cauliflower Gnocchi Bread/Tortillas/ Condiments Brown Rice Tortillas (simply the BEST) Cinnamon Raisin Bread (gluten and guilt free) Sourdough Bread (sans the yeast) Eziekel Bread (any variety) Whole Wheat Muffins (100%) Organic Fruit Spread (any variety, but you must try the watermelon and raspberry) Organic Peanut Butter/Almond Butter Handtwisted Cinnamon Sugar Bread (when you’re in real need of carbs worth sinning) Cinnamon Bun Spread (you gonna love it!) Meats Turkey, Chicken, Chili Lime, Bison Burgers Any chicken sausage Uncured Bacon (black forest and Maplewood smoked) Uncured Peppered Turkey Bacon Uncured Ham (black forest) Uncured Pastrami Beef Sirloin Taco Kit (everything included) KITCHEN ESSENTIALS I: SHOPPING STAPLES LIST 15 W W W. B E Y O N DY O U R S C A L E . C O M Trader Joe’s TJ has great quality diary, meats and seafood. I could go on with this list, but you have to check it out for yourself. Also lots of sustainable fish and grass fed, organic options to chose from. Go online and read their “Fearless Flyer”. It’s not only an entertaining read, but also a good source of news on the latest store deals. Pantry (shelf stable) Any Nutbutter—Almond, Cashew, Peanut, Sunflower, Mixed (buy regular or organic) Wild Brown Rice Organic Black, Pinto, Great Northern, Garbanzo Beans made with Sea Salt No Salt Added Solid White Albacore Tuna in Water Wild Alaskan Pink Salmon, no salt added Premium Chunk White Chicken in Water Olive Oils (cold pressed) Vinegars (I like their Balsamic vinegar) Salad Dressings Marinara Sauces (try them all) Baking Flours (All-Purpose, Almond, Coconut, Whole Wheat, Gluten Free) Salsas (Salsa Verde, Salsa Authentica, Pineapple Salsa, Organic) Chips (any kind, you can’t go wrong) Organic Corn Chip Dippers Organic Tomato & Roasted Red Pepper, Butternut Squash Soups, low sodium Organic Low Sodium Chicken Broth Organic Low Sodium Vegetable Broth Treats This list could go on forever, but here are the must-buys, but don’t buy all at once. 73% Dark Chocolate Almonds 72% Organic Dark Chocolate PB Dark Chocolate Cups Keto Fudge Bites Cold Brew Latte Dessert Bars Chocolate Lava Gnocchi Tiramisu Torte TJ’s Light Ice Cream (Cookies and Cream, Chocolate, Peanut Butter) Ube Ice Cream Green Tea Mochi PB Blondies Milk & Dark Chocolate Sea Salt Caramel Popcorn Organic Dark Chocolate PB & J Minis Mini Dark Chocolate Mint Stars PB Filled Pretzels Chocolate Covered Banana Slices Joe Joe’s Chocolate Vanilla Cream Cookies